The occurrence of heart disease is a direct consequence of the addiction to fatty foods, says cardiologist Caldwell Esselstyn.
The occurrence of heart disease is a direct consequence of addiction to fatty foods – says cardiologist Caldwell Esselstyn (Caldwell Esselstyn)*. The doctor came to these conclusions after a twenty-year study involving several thousand patients who felt significant improvements within a month after starting to comply with the nutrition program he proposed. Below are its main provisions.
Eat to your heart’s content:
- Vegetables. Any you can imagine. With one exception for those who already have heart disease: avocados. It contains an unusually high amount of fat for vegetables.
- Legumes. All types of peas, lentils, beans – this is a large family of plants in which everyone can find incredibly tasty varieties that they may have never heard of before.
- Whole grains. Buckwheat, wild and brown rice, pearl barley, oats or oatmeal (but not instant oatmeal with too much sugar!), bulgur, quinoa, couscous, spelt. Wholemeal pasta also prevents heart disease. To recognize them in the store, pay attention to the cooking time. The longer they cook, the more fiber they contain.
- Fruit. Their use should be limited to three servings per day: three fruits or handfuls, if we are talking about berries and dried fruits.
Read more:
- How to accustom yourself to a healthy diet? 5 scientific ways
To be avoided as these foods increase cholesterol levels and exacerbate heart disease:
- Meat, chicken, fish and eggs. You may have heard that omega-3 fatty acids, essential for the health of our body, are found in abundance in fish. This is true, but they are also found in other, less harmful foods, such as flaxseed.
- Milk products. Calcium is found not only in them, but also in green leafy vegetables (especially cabbage and broccoli), as well as baked potatoes.
- Oils. Both animals and plants. It is best to cook, bake or stew foods without the use of fats.
- Refined foods: premium wheat flour, white sugar, pasta and instant cereal. They are deprived of most of the nutrients.
- Nuts. Those who already have heart disease should stay away from any nuts. Healthy people can consume them in moderation (no more than a handful per day), as they are a valuable source of vitamins, minerals, and omega-3 fatty acids.
* Caldwell Esselstyn Jr. Super heart. A revolutionary study on the relationship between the cardiovascular system and nutrition” (Eksmo, 2014).